Turkey Chase 10k

I ran the Turkey Chase 10k this morning in Bethesda. After trying to take the race pretty seriously last year (and failing to run well) I decided to run it as a workout this year and just try to have fun. I set out to run 5:45s but more importantly get in a good, hard 6 miler staying relaxed throughout. I ended up running about 36:24 (5:52 pace) which I'm pretty happy with as I felt strong from start to finish.

This race is always a blast with all of the familiar faces around and this year did not disappoint. I ended up running the first four miles with Sam which was really fun, and also very helpful as he kept me focused and on pace.

Gearing Back Up

After a tough and unsuccessful summer filled with injuries, unbearable weather, a new work schedule, and concluding with a joke of a half-marathon at Parks, I've begun to gear back up for spring racing. My goal peak races for the spring are the Cherry Blossom 10 miler on April 3rd and Pike's Peek 10k on April 17th.

My training in the last two months has been a little different than usual. I've incorporated a lot of faster running in the form of fartleks and pickups into my base phase as well as my staple fast long run. I've also kept my recovery days short and easy (4-6 miles) which has allowed me to make my quality days really count.

After a bit of a training hiccup over Veteran's Day weekend with a trip to Vassar I'm back on track, having completed a 12 miler on Saturday with the middle 9 miles in 53:53 and a faster workout tonight consisting of some hill repeats and a few 1600 and 800 repeats both uphill and downhill on the Capital Crescent Trail between mile 2 and 3.

Week 36

I finally got some good volume in this week--although partly accidental because I was not planning to double Saturday, but did anyway because Danny George wanted to run. No complaints there.

After my long run Tuesday I did ten on Friday evening involving a workout of sorts. I ran from the gym to Rock Creek cutting up to the Trolley trail at Grosvenor ending up at Georgetown Prep. On the way to Prep I did a few sections (1.2 miles, 0.8 miles, 0.55 miles) @ 40% which felt great. My guess is I was running around 5.40 pace but who knows.

At Prep I got on the track and did 2 sets of 4 x 200 (100j) just to get my legs moving. The reps felt quick, possibly in the 31-33 range. I then headed back to the gym and lifted.

As long as I continue hitting good miles and incorporating harder and harder workouts I think I'll be ready for racing once September hits.

Totals:
Week 36: 68
August: 129

ADVENTURE Long Run

I went on an interesting long run today. I meant to get up early to do 14 before it got hot...but one thing led to another and I only got started at 9:50. I was planning to begin at Fletcher's Boathouse and incorporate Glover-Archibold Park into my run at some point. Due to rush hour traffic I ended up just parking at Chain Bridge because it was just much easier.

I planned to run across the Bridge to the Canal but noticed the "Potomac Heritage Trail" which looked enticing. The marker showed four miles to Teddy Roosevelt Island which I've always wanted to run around so I decided to take the trail. Bad idea. It was basically not runable for the first three of the four miles which was very frustrating. I'd be surprised if I averaged faster than 8:30 or 9 minute pace on the first four miles of the run.

I got to TR Island and enjoyed a few different loops around the trails before taking a GU and some water at the fountain and continuing south on the Mt. Vernon trail. I eventually crossed over into D.C. on the Arlington Memorial Bridge. I made my way to Georgetown and took a break there, desperately in need of water as temperatures had reached the mid 90s by this point in the run.

I continued north on the Canal toward Chain Bridge and was finally able to get some water at Fletcher's 12.5 miles into the run. It was just a short jaunt from there and I was finally done.

It was definitely fun to do a cool new loop like this--although I was ill-prepared and not in the kind of shape I need to be in for long distance running. I've got some work to do in the next five weeks before my half marathon--bring it on!

Week 35

Finally got back to a somewhat normal training volume this week. Although I planned two workouts I didn't end up doing either of them, which is fine since I had a few awesome runs this week. Ran 12.5 on Sunday and other 8 on Tuesday with Danny from our apartment. There are some really great loops we can do from home which I plan to take advantage of quite a bit. This is definitely a good location for running.

At the RnJ group run on Wednesday I ran with Matt and a few others. It was a big positive split since some kid pulled us out fast--dropping into the 6:20s before we hit four miles, then turned around early. Today was the first group run, possibly ever, that a WJ runner or alum has not been in the top group at the end of the run. Vassar represent!

I ran with Sam on Friday during the few hours he was in town. We did a loop from my place and got in a good ten. Its always a pleasure to run with Mr. Epstein. On Saturday evening I ran on the Canal with Will and I got in about 9.5 with most of the run in the 6:50s. The pace felt a lot harder than it was on the way out (I was feeling a bit lightheaded and tired), but felt great on the way back when I relaxed a bit and just rolled.

I'm happy with this week's efforts, but need to incorporate a longer over-distance run and some more structured workouts. Only four weeks until the Kentlands 5k and five weeks until the Parks Half--gotta shape up quickly!

Week 35: 61
August: 61

Week 34

What a week. Began with a run on Magnolia Road. Then got sick and took two days off. Then started to begin seriously training again. Had a great run with Jordan and Scott on Friday morning, then had an awesome solo run at Seneca Creek State Park on Saturday evening. While this week's mileage was the lowest in over seven months, I started to feel normal by the end of the week for the first time since early June.

Week 34: 37
July: 200

Boulder, Colorado

I spent the last five days in Boulder, CO hanging out with friends from college and doing a bit of running. All in all without a car Boulder isn't a great place to run in my honest opinion. Andrew and I did a bit of exploring from our house just off Pearl Street. We ran a good deal on the Boulder Creek Path which is nice but overcrowded and not quite long enough for anything serious.

We made our way to Chatauqua Park on one of the days to find the Mesa trail which proved pretty terrible for running. It was especially difficult because we had to climb for over a mile before getting to the park only to continue uphill for the next half mile or more, all on pavement, before getting to the beginning of the Mesa trail. After all of five minutes on the actual trail, it was time to turn back.

We also checked out Potts field which was very underwhelming, although the track was mondo and in pristine condition.

The one run I did thoroughly enjoy despite its difficulty was six miles with Andrew and Danny George (!) on Magnolia road. At about 8500 feet this dirt road was a tough run with the hills but my god was it beautiful (see above). The trip was awesome, but I definitely expected more from the running.

Week 33

I was pretty beat after the Twilighter, even with the day off afterward. Got in a decent run on Wednesday with the running group, but even then I felt heavy and my stride felt labored. I think the heat and humidity, and then the altitude I was in for the second half of the week definitely played a part in how I felt.

Totals:
Week 33: 44
July: 163

Week 32 and Looking Ahead

This week was geared toward preparing for the Twilighter 8k. It seems as if I've been training race to race since my injury which isn't the best plan but necessary since I'm not fit right now. The week went well and I had a successful race. My mileage increased once again and I'm ready to ramp it up another notch in the coming weeks.

I won't be racing for a while. I have decided to begin a short, eight week cycle to prepare for the Parks Half Marathon in September and then take some time off from running before training for a spring season. I hope to get my mileage and long runs up to have a successful race at Parks, and I believe I will be fit by then if my training continues to improve. I'll most likely do the Kentlands-Lakelands 5k the week before Parks as a tune-up/final hard workout, but will not race otherwise. Bring it on!!

Totals:
Week: 53
July: 119

Race Report: Rockville Twilighter 8k

In short: My time was terrible but I believe I raced very well. While my fitness isn't where it should be and it was ridiculously hot, I had a great racing mentality and made very good tactical decisions during the race. I love this race and will run it every year regardless of my fitness. I ran 28:07 with a last mile of 5:18 which is very encouraging--I think with a bit more training I would have PR'd for the course tonight. My 52nd place finish was my highest ever in a competitive field so I can't complain. The Michelob Ultra tasted as good as always after the race. Now time to get back to training!